Tuesday, June 4, 2019

I'm five pounds away from my original goal weight! 20 Pounds from my final goal weight! Someone hold me accountable...please?

Alright guys, so here we are again. Stuck on a plateau. Trying to push through. I need to be held to account and I need to re-focus. You ever get to that point, where everything has just become routine and normalized? I have been there for the past couple of months. I've lost 130 pounds at this point and become very physically active. But I got a little lazy with my pursuit of my goals. I no longer have clearly defined milestones. I'm feeling really re-energized today though, because I did two things that really pushed me outside my comfort zone this week. I ran a Spartan race on Sunday and I posted pictures of my weight loss on r/progresspics. There was some reasoning behind this. I've noticed in this journey of weight loss, that there is a strong correlation between accountability and success. I've made verbal contracts with the universe (I've found that speaking things out loud or writing them down really helps.) The universe, though, is oddly quiet when you do something that is not in alignment with your goals. I have, up to this point, had my family to hold me accountable. I state things to them and ask them to hold me to it. Family though, are the most forgiving of people. Especially when they are not on the journey with you. They are extra forgiving when they are not also interested in pursuing similar goals. When they want to eat cake, it's really easy for them to justify your eating cake as well. It just seems like, the closer that I get to my goals, the more I slip, the more I justify behavior that looks remarkably similar to the old me. The harder that I work in the gym, the easier it is to justify 2 cheats a week, then three, then every day. And so, I've become stagnant in my weight loss.

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Several months ago I joined reddit, then I started following r/loseit, then I told all you good people about my weight loss. Then I got together with a group of guys and committed to doing a Spartan race. This held me accountable for some of my fitness goals. I've posted my weight loss picture to this point online (to be honest, a little bit for the back pats, a little to hold myself to account). Now, I am making a written declaration and asking for the good people of r/loseit to hold me accountable. I will reach my weight loss goals before December 31 of this year (2019). I will not have 3 cheat days a week. I will not have 2 cheat days a week. I will stay within 5% of my daily caloric goal of 1770 from now, until I reach my goal weight. If my finances and work will allow it, I would like to complete the other 2 spartan races that make up a trifecta. This means that I will have to train to run 8+ miles, then 13+ miles with obstacles. I will do cardio, not just lift weights. Someone, hold me to account...please?

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Day 1? Starting your weight loss journey on Tuesday, 04 June 2019? Start here!

Today is your Day 1?

Welcome to r/Loseit!

So you aren’t sure of how to start? Don’t worry! “How do I get started?” is our most asked question. r/Loseit has helped our users lose over 1,000,000 recorded pounds and these are the steps that we’ve found most useful for getting started.

Why you’re overweight

Our bodies are amazing (yes, yours too!). In order to survive before supermarkets, we had to be able to store energy to get us through lean times, we store this energy as adipose fat tissue. If you put more energy into your body than it needs, it stores it, for (potential) later use. When you put in less than it needs, it uses the stored energy. The more energy you have stored, the more overweight you are. The trick is to get your body to use the stored energy, which can only be done if you give it less energy than it needs, consistently.

Before You Start

The very first step is calculating your calorie needs. You can do that HERE. This will give you an approximation of your calorie needs for the day. The next step is to figure how quickly you want to lose the fat. One pound of fat is equal to 3500 calories. So to lose 1 pound of fat per week you will need to consume 500 calories less than your TDEE (daily calorie needs from the link above). 750 calories less will result in 1.5 pounds and 1000 calories is an aggressive 2 pounds per week.

Tracking

Here is where it begins to resemble work. The most efficient way to lose the weight you desire is to track your calorie intake. This has gotten much simpler over the years and today it can be done right from your smartphone or computer. r/loseit recommends an app like MyFitnessPal, Loseit! (unaffiliated), or Cronometer. Create an account and be honest with it about your current stats, activities, and goals. This is your tracker and no one else needs to see it so don’t cheat the numbers. You’ll find large user created databases that make logging and tracking your food and drinks easy with just the tap of the screen or the push of a button. We also highly recommend the use of a digital kitchen scale for accuracy. Knowing how much of what you're eating is more important than what you're eating. Why? This may explain it.

Creating Your Deficit

How do you create a deficit? This is up to you. r/loseit has a few recommendations but ultimately that decision is yours. There is no perfect diet for everyone. There is a perfect diet for you and you can create it. You can eat less of exactly what you eat now. If you like pizza you can have pizza. Have 2 slices instead of 4. You can try lower calorie replacements for calorie dense foods. Some of the communities favorites are cauliflower rice, zucchini noodles, spaghetti squash in place of their more calorie rich cousins. If it appeals to you an entire dietary change like Keto, Paleo, Vegetarian.

The most important thing to remember is that this selection of foods works for you. Sustainability is the key to long term weight management success. If you hate what you’re eating you won’t stick to it.

Exercise

Is NOT mandatory. You can lose fat and create a deficit through diet alone. There is no requirement of exercise to lose weight.

It has it’s own benefits though. You will burn extra calories. Exercise is shown to be beneficial to mental health and creates an endorphin rush as well. It makes people feel awesome and has been linked to higher rates of long term success when physical activity is included in lifestyle changes.

Crawl, Walk, Run

It can seem like one needs to make a 180 degree course correction to find success. That isn’t necessarily true. Many of our users find that creating small initial changes that build a foundation allows them to progress forward in even, sustained, increments.

Acceptance

You will struggle. We have all struggled. This is natural. There is no tip or trick to get through this though. We encourage you to recognize why you are struggling and forgive yourself for whatever reason that may be. If you overindulged at your last meal that is ok. You can resolve to make the next meal better.

Do not let the pursuit of perfect get in the way of progress. We don’t need perfect. We just want better.

Additional resources

Now you’re ready to do this. Here are more details, that may help you refine your plan.

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Want to help my SO lead a healthier lifestyle

I've been with my partner for about 4 years now, and I feel this last year particularly I have been passively watching his health decline. I believe change has to come from within but I'm becoming increasingly worried, in the last couple of months I've voiced my concerns to him, which he has taken well verbally, but I haven't seen any change and I want to know what I can do to help.

He's had an extremely challenging year with multiple, close to home bereavements, the last thing I want to do is exacerbate things, but I also worry he's on a downward spiral.

His diet is quite restrictive and he's not receptive to my cooking (to be fair I'm not a good cook!), I tried in the past buying some healthy cookbooks and asking him to look through them and find meals he likes the sound of which I will cook, but that's been a dead end, and I've stopped pursuing it. He doesn't eat any fruit and avoids nearly all vegetables. Lots of bread, meat, and oven food.

His pattern is often to get out of bed in the afternoon, eat breakfast, lunch, dinner, and usually eat more very late before going to bed. He rarely seems to have a good night's sleep. He also smokes constantly.

His alcohol intake has also increased. He drinks beer every day, at least 3 bottles. Recently he bought two bottles of cava, which I had 1 and 1/2 glass of, he drank the rest in two evenings on top of his usual beers. I've tried to persuade him to try having just one night off the booze, but he laughs it off. I've decided to stop drinking alcohol myself (although I did buy a drink last night as it's my birthday today and I'll be spending most of it on the road.)

Exercise is virtually non-existent. I try to encourage him to come walking with me, but hayfever and asthma seem to make it just not an enjoyable experience for him. The volume of sneezing it sometimes results in is debilitating, it's unlike anything I've seen before.

I'd struggle to guess his weight, but it's a large amount of visceral, gut fat that's accumulated over the last year. He had a doctors appointment recently and they warned him his blood pressure was high, and he has to go back and have it checked again, but he hasn't shared the numbers with me.

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Back to what I opened with, I do believe people have to want to make change for themselves. But this belief has made the last year feel like I'm watching a car crash in slow motion and it's heartbreaking. I don't think I can do anything about the smoking, but he wasn't this weight when we started dating, and I believe he can reach it again. He's a gorgeous, funny, outgoing, bold, intelligent guy who loves the outdoors. It's taken me a while to admit it to myself, but some of those qualities are getting buried under his lifestyle of constant smoking, eating, drinking, and wasting away in front of his PC. I figured there are a multitude of problems here, but if he can tackle his weight, that would be an incredible achievement.

I read the posts of people in this sub and I'm a huge admirer of what you've all achieved, or are on the road to achieving in terms of weight loss, and I would love to know what you think I can do in my situation to help my OH.

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(Slight side note, I am a big believer of IF, I mostly do 16:8 throughout the work week but I'm not extremely strict with it. It's something I've encouraged him to read about, but I don't think it's helped)

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16F, Want to lose weight but I don't know where to start

16F 5'0 CW:167 GW:131 (Little to no physical activity)

Hello, as you guys can tell I'm pretty overweight. I've been overweight since I was a child, my parents would continuously feed me with fast food, sugary drinks, junk food, etc. I've tried many "diets" and "cleanses", seeking for fast weight loss but I would end up binging because of food restriction. I don't like exercising, I find it quite boring. Of course, my diet is horrible (filled with processed food and junk food). I don't have access to a gym and I don't know much about cooking or creating healthy meals.

I'm willing to change my diet around and my lifestyle around. I want to lose around 35lbs, hopefully before this year ends. I don't how to start this weight loss journey. If anybody has any starter tips or suggestions to help me reach my goal weight before this year ends, that will be greatly appreciated. Thank you!

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Monday, June 3, 2019

Tantrum Tuesday - The Day to Rant!

I Rant, Therefore I Am

Well bla-de-da-da! What's making your blood boil? What's under your skin? What's making you see red? What's up in your craw? Let's hear your weight loss related rants!
The rant post is a /u/bladedada production.

Please consider saving your next rant for this weekly thread every Tuesday.

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Today my doctor advised me to eat 800cal a day.

I had my yearly physical today and have been going to this doctor for over a decade since I was a teenager. My whole family even goes to him and he’s always been a great doctor in the past. Always very caring and gave good advice and correct treatment plans for whatever was needed.

When I went in today I spoke to him about how I’ve been trying to lose weight and how I’m down 15lbs at the moment. I voiced my concern for wanting to lose weight rather quickly, because I have some important events coming up and just want to enjoy summer being thin. I’ve always been healthy with my weight loss and kept track of my intake which is around 1200.

My doctor told me that I can safely eat 800 cal a day for the next couple of months. I was pretty shocked because I’ve always heard not to go below 1200 and that’s even for a small female. I’m female, 5’6 and 140 (use to be 155) but he said as long as I can keep up with some vitamins and have blood work done regularly, it would be fine.

That being said, I don’t think I’m going to do 800 because I’m hungry as shit at 1200. But figured I’d share with you guys.

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[Daily Directory] Find your quests for the day here! - Tuesday, 04 June 2019

Welcome adventurer! Whether you're new on this quest or are towards the end of your journey there should be something below for you.

Daily journal.

Interested in some side quests?

Community bulletin board!

If you are new to the sub, click here for our posting guidelines

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